When it comes to building impressive arms, most people focus on bicep curls and forget that the triceps make up two-thirds of your upper arm. Whether your goal is size, definition, or pushing power, the triceps deserve serious attention. This guide covers everything you need to know about tricep workouts—from anatomy and form to top exercises and expert programming tips.
Let’s break down how to train your triceps for optimal growth and strength.
Understanding the Triceps Muscle
The triceps brachii is a powerful, three-headed muscle located on the back of the upper arm. It plays a crucial role in arm extension and is a major contributor to overall upper body strength and aesthetics. Each head of the triceps serves a unique function and understanding these differences can help you build a more effective and targeted workout routine.
Anatomy of the Triceps Brachii
- Long head: This head originates from the scapula and runs along the inner part of the upper arm. Because it crosses both the shoulder and elbow joints, it is heavily involved in overhead movements like overhead tricep extensions and dumbbell skull crushers. The long head is the largest of the three and also helps stabilize the shoulder joint during pressing and lifting motions.
- Lateral head: Positioned on the outer side of the upper arm, this head is the most visually prominent and is responsible for the defined “horseshoe” look many people associate with well-developed triceps. Movements that involve a full range of motion and elbow extension against resistance—like rope pushdowns or close-grip bench presses—are effective at targeting the lateral head.
- Medial head: Nestled beneath the long and lateral heads, the medial head is less visible but no less important. It plays a key role in all elbow extension movements, especially when the arms are kept close to the torso. Exercises like tricep kickbacks, upright rows, and certain variations of the shoulder press engage the medial head extensively.
Why Balanced Tricep Development Matters
A well-rounded tricep workout engages all three heads to ensure proportional strength, joint health, and balanced aesthetics. Targeting all regions of the triceps:
- Enhances shoulder joint stability and function
- Improves strength in compound pushing exercises such as the bench press, military press, and dips
- Supports the movement of the shoulder blades, especially during overhead or pushing motions
- Helps protect the rotator cuff from overuse and imbalances
Neglecting one or more heads can lead to uneven development, which may increase the risk of injury and limit your ability to progress in other lifts.
Best Practices for Training All Three Heads
To effectively train all portions of the deltoid muscle and triceps, your program should include a variety of exercises and equipment. Here’s how to target each head more precisely:
- Long head: Use overhead movements that stretch the muscle while under load. Examples include dumbbell overhead tricep extensions, cable overhead extensions with palms facing forward, and lying EZ-bar skull crushers. These exercises allow the long head to fully activate by engaging both the shoulder and elbow simultaneously.
- Lateral head: This head responds well to high-tension exercises performed in the standard pressing plane. Include rope pushdowns, diamond push-ups, and close-grip bench presses. Emphasize the lockout position at the bottom of the pushdown to fully engage the lateral head. Keep your elbows close to your body and avoid swinging the torso to ensure proper form.
- Medial head: Engage this deeper head through movements that require elbow extension while the arms stay in line with the torso. Cable kickbacks, reverse-grip pushdowns, and lighter-weight variations of front raises with a twist at the end of the motion are useful here. Focus on tempo and strict form for optimal results.
Technique Tips to Maximize Results
- Always prioritize control and form over sheer weight. It's better to raise the weight gradually over time rather than sacrifice technique.
- Use full range of motion to activate muscle fibers across their entire length.
- Keep your shoulder blades retracted and down during pressing exercises to stabilize your upper body.
- Avoid flaring your elbows excessively, which can reduce triceps activation and increase pressure on the rotator cuff.
In summary, the triceps aren’t just about aesthetics—they play a critical role in strength, shoulder health, and overall upper-body performance. By understanding and training all three heads through varied shoulder exercises and pushing patterns, you’ll not only improve your arm development but also build the foundation for long-term joint health and athletic performance.
1. Close-Grip Bench Press
This compound lift allows you to move heavy weight while targeting the triceps, especially the medial and lateral heads.
- Keep your palms facing forward and hands slightly narrower than shoulder-width.
- Keep your elbows tucked in.
- Lower the bar to your chest, then press up, returning to the starting position.
Great for: Strength and mass.
2. Tricep Dips
Bodyweight dips are one of the most effective tricep workouts—especially for building pressing power.
- Keep your torso upright to focus on the triceps (leaning forward targets the chest more).
- Lower until your elbows hit about 90 degrees, then press yourself up.
Add a weight belt or hold a dumbbell between your legs to raise the weight as you get stronger.
3. Overhead Tricep Extension
This exercise stretches the long head of the triceps under tension.
- Hold a dumbbell or EZ bar overhead.
- Lower it behind your head, then extend your arms upward.
- Avoid flaring your elbows out to protect your shoulder joints and rotator cuff.
Great for: Targeting the long head and increasing range of motion.
4. Skull Crushers (Lying Tricep Extensions)
A classic move that hits all three heads of the triceps muscle.
- Lie flat on a bench with a barbell or EZ bar.
- Lower the weight toward your forehead with control, then extend.
- Keep elbows locked in place and avoid swinging.
5. Cable Rope Pushdown
This isolation move is perfect for mind-muscle connection and getting a solid tricep pump.
- Use a rope attachment and fully extend your arms at the bottom.
- At peak contraction, spread the rope ends apart to hit the lateral head more.
Keep your torso still and don’t lean into the movement.
6. Kickbacks
While often underrated, dumbbell or cable kickbacks isolate the triceps well—especially the lateral head.
- Bend over slightly and keep your upper arm parallel to your body.
- Extend your arm backward until it’s straight, then return to the starting position.
Focus on full range of motion and avoid using momentum.
7. Diamond Push-Ups
These target the triceps more than regular push-ups thanks to the narrow hand position.
- Form a diamond shape with your hands directly under your chest.
- Lower down until your chest nearly touches your hands, then push up.
Great finisher for bodyweight training or home workouts.
8. Single-Arm Overhead Cable Extensions
Perfect for correcting imbalances between arms and improving mind-muscle connection.
- Face away from a cable machine.
- Extend your arm overhead and stretch the triceps.
- Keep your elbow close to your head and stable throughout the movement.
Sample Tricep Workout Routine
Here’s a sample hypertrophy-focused tricep day for intermediate lifters:
Warm-Up
- Arm circles, band pull-aparts, light pushdowns: 5–7 minutes
Workout
- Close-Grip Bench Press – 4 sets of 6–8 reps
- Overhead EZ Bar Extensions – 3 sets of 10–12 reps
- Rope Pushdowns – 3 sets of 12–15 reps
- Tricep Dips (weighted if possible) – 3 sets to failure
- Cable Kickbacks – 3 sets of 15 reps (slow tempo)
Cool Down
- Light stretching and shoulder mobility drills for rotator cuff and shoulder blades
How to Program Tricep Workouts
Frequency: Train triceps 2–3 times per week, either on push days or arm days.
Volume: 10–15 total sets per week for best results.
Progression: Gradually increase range of motion, load, or time under tension.
Recovery: Allow at least 48 hours between heavy tricep sessions for muscle repair.
Common Mistakes to Avoid
- Flaring elbows: Increases strain on shoulder joints and decreases triceps activation.
- Poor form: Swinging or rushing reps reduces tension on the deltoid muscle and triceps.
- Ignoring warm-up: Tight trapezius muscles and underprepared shoulders can increase injury risk.
- Not locking out: Full lockout maximizes tricep activation—don’t stop short unless training for specific tempo goals.
Tricep Training FAQs
Q: Should I train triceps with biceps or chest?
You can train triceps after chest (since pressing hits them already) or on a separate arm day paired with biceps. Just ensure you’re not overtraining by stacking too many push movements back-to-back.
Q: Can I grow my triceps with only bodyweight?
Yes. Tricep dips, diamond push-ups, and close-grip push-ups can all build triceps, especially for beginners or those training at home.
Q: What equipment do I need?
At minimum: dumbbells, a bench, resistance bands, and a cable machine. Advanced lifters can add barbells, ropes, and specialty bars like the EZ curl.
Final Thoughts
Triceps are more than just show muscles—they’re critical for pressing strength, shoulder health, and overall arm aesthetics. By including a mix of compound and isolation shoulder exercises like shoulder press, upright row, and focused tricep movements, you’ll build mass and function where it counts.
Train with purpose, pay attention to form, and don’t forget that even small refinements like keeping your palms facing inward or controlling shoulder blades can make a big impact. Whether your goal is size, symmetry, or performance, mastering tricep workouts is a must.